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MONTAG 08.04.2024


CROSSFIT


WORKOUT

For Time: 12’ Cap

5-10-15-20-25

Calories any machine

DB hang snatches, left-arm (12.5/15 kg)

DB hang snatches, right-arm


SKILL/STRENGTH

Post-workout:

Accumulate 10 reps of each movement per arm:

DB Turkish get-up + windmill



DIENSTAG 09.04.2024


CROSSFIT


STRENGTH

On a 10’ clock:

Build to a 5-rep-max bench press.


WORKOUT

3 rounds for time: 10’ Cap

50 sit-ups

30 deadlifts 61/43


Intermediate:

3 rounds for time:

30 sit-ups

30 deadlifts 43/29



MITTWOCH 10.04.2024


BODYWEIGHT


WORKOUT

Eva: 40’ Cap

5 rounds

800m Run

30 kettlebell swings 32/24*

30 Pull-ups**


*Bodyweight Option: Up-Downs

CROSSFIT


WORKOUT

Eva: 40’ Cap

5 rounds

800m Run

30 kettlebell swings 32/24

30 Pull-ups**


**Scaling Options:

Jumping Pull-ups, Banded Pull-ups



DONNERSTAG 11.04.2024


CROSSFIT


SKILL/STRENGTH:

On a 10’ clock:

Practice 5-7 sets of a power snatch + overhead squat single from the floor.


WORKOUT

5 x 2:30 rounds:

10 overhead squats (29/43 kg)

30 lateral hops over bar

Max-calories any machine in the remaining time.


– Rest 2:30 between rounds.


Intermediate:

5 x 2:30 rounds:

10 overhead squats (25/34 kg)

20 lateral hops over bar

Max-calories any machine in the remaining time.


– Rest 2:30 between rounds.



FREITAG 12.04.2024


CROSSFIT


WORKOUT

3 rounds for time: 20’ Cap

21 power cleans 70/47

400-m run

Plank hold for time equal to run time

– Plank hold should be unbroken.



SAMSTAG 13.04.2024


TEAM WORKOUT


STRENGTH

6 sets of 3 back squats

– Use the same load across all sets.


3 box drop jump after each set


WORKOUT

AMRAP 25 with a partner:

20 wall-ball shots 9/6

10 Pull-ups**

5 wall walk + burpees

– Partners split work as needed.


**Scaling Options:

Jumping Pull-ups, Banded Pull-ups



SONNTAG 14.04.2024


FREE GYM!

MONTAG 01.04.2024

 

FREE GYM!

 


DIENSTAG 02.04.2024

 

CROSSFIT

 

STRENGTH

On a 10’ clock:

3 unbroken clean and jerks

– Build to a heavy set.

 

WORKOUT

5 rounds for time: 15’ Timecap

200-m run

6 clean and jerks 84/56

 

 

MITTWOCH 03.04.2024

 

BODYWEIGHT

 

WORKOUT

Barbara**

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3’ between rounds.

 

CROSSFIT

 

WORKOUT

Barbara**

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3’ between rounds.

 

** Intermediate Option:

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest 3’ between rounds.

 

 

DONNERSTAG 04.04.2024

 

CROSSFIT

 

WORKOUT

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

Handstand push-ups

 

Intermediate:

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

1-2-3-4… etc.

Handstand push-ups**

 

** Scaling Options:

DB shoulder presses, pike push-ups

 

STRENGTH

Post-workout

50 KB shoulder presses

– Use the same load for all 50 reps.

 

 

FREITAG 05.04.2024

 

CROSSFIT

 

STRENGTH

Back Squat:

10-10-10-10 @70%+ of 1 RM

 

WORKOUT

5 rounds for time: 18’ Cap

10 push presses 43/29

12 lateral burpees over the bar

25/20-calorie row/ski

 

Post-workout:

Accumulate:

75 hollow rocks

 

 

SAMSTAG 06.04.2024

 

VIDEODREH 12:00 bis ca. 15:30 Uhr!

Wir benötigen noch so viele Personen wie möglich!

Es hilft auch, wenn du nur 1-2h Zeit hast und vorbeikommst!

 


TEAM WORKOUT

(Wenn du nach dem WOD beim Dreh dabei bist, melde dich bitte gesondert an!)

 

STRENGTH

6 sets for load:

3 deadlifts

– Use the same load across all sets.

 

3 seated high Box jumps after each Set

 

WORKOUT

4 rounds with a partner for time: 25’ Cap

30 synchronized walking lunges

50 hang power snatches (25/34 kg)

100 double-unders**

– Split the snatches and double-under reps with one partner working at a time.

 

**Scaling Options:

2’ of double-under Attempts, mixed unders, single under cross-over

 

 

SONNTAG 07.04.2024

 

FREE GYM!

MONTAG 25.03.2024


CROSSFIT


STRENGTH:

Deficit Deadlift:

8-8-8-8-8


WORKOUT

For time 15’ Cap

15m handstand walk**

25 toes-to-bar

15m handstand walk

50 alternating DB snatches 22.5/15

15m handstand walk

25 toes-to-bar

15m handstand walk


**1st scaling Option 24 alternating shoulder taps against the wall

**2nd scaling Option 24 alternating shoulder taps in a plank



DIENSTAG 26.03.2024


CROSSFIT


STRENGTH

DB - altering single arm Bench Press

6/6-6/6-6/6-6/6-6/6


WORKOUT

Jackie - For Time:

1000m Row

50 Thrusters 20/15

30 Pull ups


(Start in 2 Heats)



MITTWOCH 27.03.2024


BODYWEIGHT


STRENGTH

5 Sets of 3-5 Wall walks


WORKOUT

Complete as many reps as possible in 10’ of:

10 double-DB box step-ups 15/10

150/120m Row/Ski


Post-workout:

Tabata 4’

20’’ V-ups

10’’ rest

20’’ flutter kicks

10’’ rest


CROSSFIT


STRENGTH

4 Sets of this Push Complex: 2 Strict Press + 4 Push Press


WORKOUT

Complete as many reps as possible in 10’ of:

10 double-DB box step-ups 15/10

150/120m Row/Ski


Post-workout:

Tabata 4’

20’’ V-ups

10’’ rest

20’’ flutter kicks

10’’ rest



DONNERSTAG 28.03.2024


CROSSFIT


WORKOUT

Strict Elizabeth - For time: 12’ Cap

21-15-9

Squat cleans 60/40

Strict ring dips**


** Scaling Options:

Jumping ring dips, Box Dips, Jumping Bar Dips


STRENGTH

Post-workout

On a 10’ clock:

Build to a heavy 1-rep squat clean



FREITAG 29.03.2024


CROSSFIT


STRENGTH/SKILL

15’ Work on your Turkish get up


WORKOUT

3 rounds for time: 16’ Cap

60 Bodyweight-lunges

40 double-unders**

20 (weighted) Sit ups


** Scaling Options: 1’ of DU-Attempts


Post-workout:

3 Sets of 12-15 weighted Good Mornings (BB or Plate)



SAMSTAG 30.03.2024


TEAM WORKOUT


STRENGTH

EMOM 8:

2 front squats

– Build to a heavy set of 2 reps.


(weighted) Pull-ups:

5-5-5-4-4-4


WORKOUT

With a partner, complete as many rounds as possible in 25’ of:

20 thrusters 60/40

400-m run**

– Run together; split thrusters as needed.


**Scaling Options: 500/400m Row/Ski-erg



SONNTAG 31.03.2024


FREE GYM!

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